Thursday, 2/8/2018

EMOM
Run
Band Pull aparts
Bird Dogs
Row
Rotating Plank Push Ups
Passthroughs
Jump Rope
Plank shoulder taps
Baby Crawls
3-5 in a machine to bring heart rate up!
3 Rounds
5 Muscle Snatch
5 Power Snatch
5 Snatch Pulls
5 Snatch RDL

1 x 5 02/08/2018 - Barbell Strength Muscle Snatch 1x5

Score Type:: Total Weight

Muscle Snatch ( from floor )
5x5
Light to moderate weight
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1 x 2 02/08/2018 - Barbell Strength 2 Snatch High Pull + Power Snatch 5x 2+2

Score Type:: Total Weight

Snatch High Pull + Power Snatch
5x 2+2
Work speed and have fun with a new complex!
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02/08/2018 - Barbell Strength 3 Bench Press

Score Type:: Total Weight

3 Sets:
Front Rack Bulgarian Split Squats
8 each leg
Rest 60 sec
Bench Press
5-10 reps depending on load.. if you want to go heavy, stick with 5. If you want to be conservative, shoot for 10.

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1 x 4 02/08/2018 - CrossFit Strength 1 Bench Press 1 x 4

Score Type:: Total Weight

5 Sets:
Every 2 min for 10 minutes
4-6 @20X1 Bench Press
Followed by…
2 Sets:
Every 3 min, for 6 minutes
Bench Press Max Reps @ 90% of today’s heaviest set

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02/08/2018 - CrossFit WOD 1

Score Type:: AMRAP

AMRAP – 4 Rounds
1 min KB Swings
1 min Box Jumps
1 min Power Cleans
2 min Rest

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02/08/2018 - CrossFit Lite WOD 1

Score Type:: Total Weight

Alt EMOM 16 mins: Alternating Dumbbell Bench Press and Tea Pots
Every 2 mins for 16 mins, alternating between:
12 Alternating DB Bench Press
15 secs each Side Tea Pots

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02/08/2018 - CrossFit Lite WOD 2

Score Type:: AMRAP

AMRAP – 4 Rounds
1 min KB Swings
1 min Box Jumps
1 min Power Cleans
2 min Rest
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02/08/2018 - Barbell WOD 1

Score Type:: AMRAP

3-4 Sets @ high effort
30sec KB Swings 70/53
30sec Box Jumps
30sec Power Cleans ( chose a weight )
Rest walk 4-5mins
*push these upwards of 95% and really try and get the highest rep score you can per set - this is your intensity day

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Comments

LYLE STEINBERG

LYLE STEINBERG 8 months, 1 week ago / Reply

02/08/2018 - Barbell WOD 1: 124 reps

LYLE STEINBERG

LYLE STEINBERG 8 months, 1 week ago / Reply

02/08/2018 - Barbell Strength 2 Snatch High Pull + Power Snatch 5x 2+2: 115 lbs
Notes: 115 was ugly, gotta believe more

warren rader

warren rader 8 months, 1 week ago / Reply

02/08/2018 - CrossFit WOD 1: 6 reps
Notes: 115lbs felt good. Continue working on form.

Bryan Nill

Bryan Nill 8 months, 1 week ago / Reply

02/08/2018 - CrossFit WOD 1: 147 reps
Notes: 70lb kb, 24inch box, 135lb power clean

warren rader

warren rader 8 months, 1 week ago / Reply

02/08/2018 - CrossFit Strength 1 Bench Press 1 x 4: 135 lbs
Notes: 6,5,4,4,4. 115lbs 7,7

Bryan Nill

Bryan Nill 8 months, 1 week ago / Reply

02/08/2018 - CrossFit Strength 1 Bench Press 1 x 4: 225 lbs
Notes: 200lb 6 times first set, then 5 reps, sore right shoulder

Patti Brose

Patti Brose 8 months, 1 week ago / Reply

02/08/2018 - CrossFit Strength 1 Bench Press 1 x 4: 75 lbs

Patti Brose

Patti Brose 8 months, 1 week ago / Reply

02/08/2018 - CrossFit WOD 1: 258 reps

James Lueken 8 months, 1 week ago / Reply

02/08/2018 - CrossFit WOD 1: 223 reps
Notes: light-ish kettle bell, tall box, 115lbs power clean

James Lueken 8 months, 1 week ago / Reply

02/08/2018 - CrossFit Strength 1 Bench Press 1 x 4: 135 lbs

STACey Mckay 8 months, 1 week ago / Reply

02/08/2018 - CrossFit WOD 1: 222 reps
Notes: 25#kb 55#pc

Jennifer Nedostup

Jennifer Nedostup 8 months, 1 week ago / Reply

02/08/2018 - CrossFit Strength 1 Bench Press 1 x 4: 70 lbs

Dmitry Kotik 8 months, 1 week ago / Reply

02/08/2018 - CrossFit Strength 1 Bench Press 1 x 4: 195 lbs

AMY STECHSCHULTE 8 months, 1 week ago / Reply

02/08/2018 - CrossFit Strength 1 Bench Press 1 x 4: 65 lbs
Notes: 60lbs 14 reps at 90%

KATIE BARRY

KATIE BARRY 8 months, 1 week ago / Reply

02/08/2018 - CrossFit WOD 1: 268 reps

KATIE BARRY

KATIE BARRY 8 months, 1 week ago / Reply

02/08/2018 - CrossFit Strength 1 Bench Press 1 x 4: 65 lbs
Notes: 31 reps

SARAH SCHMIDT

SARAH SCHMIDT 8 months, 1 week ago / Reply

02/08/2018 - CrossFit Strength 1 Bench Press 1 x 4: 65 lbs

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